“Why are you doing that?” my teenage son demands when I use the car’s turn signal with no other car in sight. “Because,” I explain, for the umpteenth time, “it is easier to do it than to think about it.” Our brains use a lot less energy when we do something by habit. Energy use spikes when we have to make a choice, such as turning right or left. Once the choice is made and habit takes over, energy use plummets.
Neurologists say, “Neurons that fire together, wire together.” As we practice a new activity, like learning a musical instrument, the links between neurons get stronger and the activity is easier. It takes about six weeks of constant repetition to wire a new habit into the brain so it starts to be automatic. Thus, to break a “bad habit” and replace it with a good one, we have to resist the old way and practice the new for at least six weeks. That takes motivation, preparation and accountability.
The best motivation comes from inside, not from your doctor or spouse. The father of a newborn may start driving more carefully because he wants to see his child grow up, not because his spouse says, “Driving like that will get you killed.” Doctors warn their patients that excess weight takes years off their lives, only to see their patients weigh more at the next visit. But suppose a person has always wanted to go backpacking in the Cascades. That dream could motivate her to give up sweets and become more physically fit.
Some habits trigger a surge of dopamine, the reward neurotransmitter. Dopamine tells the brain, “Do that again!” Repeated dopamine surges can transform a habit into an addiction and desire into compulsion. Kicking an addiction and breaking a bad habit are very similar, but the addict needs significantly more motivation, preparation and accountability to succeed.
Preparation requires knowing what triggers the behavior you want to change. If you crave candy in the afternoon, are you hungry, bored or tired? If hunger is the trigger, then have a healthy snack handy. If you’re bored, try going for a walk. Feeling tired could mean you need to eat less carbohydrates and more protein at lunch or get more sleep at night. Probably both!
To change a behavior that is rampant in our culture, like eating sweets, take control of your environment. Get sweets out of your home and your work space. If you normally walk past a bakery and get a muffin, walk a different route. If your office has goodies in the lunchroom, eat somewhere else. When you end up near the food you are avoiding, don’t look at it and try not to smell it. Our senses trigger cravings.
Preparation has to be internal as well. We must practice self-compassion. Instead of beating yourself up if you slip, remember you are tackling a habit you’ve practiced a long, long time. Changing it will be bumpy. When the voice in your head says, “It’s just a cookie,” answer back, “I don’t eat garbage!”
Accountability includes tracking your progress. I like the “clothes-o-meter” recommended by Dr. Pamela Peeke in her book “The Hunger Fix.” Clothes that are too tight when you start eating healthier foods will become comfortable favorites. Having a buddy to be your cheerleader and coach is a powerful form of accountability. The best buddies are people who have conquered a similar habit and know what it takes, but you and a friend can be buddies for each other as you both make changes.
A lifelong couch potato can transform into a person who craves daily exercise. I know because I did it. You can do it too.
— Laura Wishik is the coordinator for Shape Up Vashon and teaches Food for Life, a class on developing a healthy relationship with food. She is also chair of Vashon’s school board, an attorney for the City of Seattle and mother of two.
